According to market research, 2010 is set to be the biggest ever for U.S. whole grain product launches, with more than 650 new products (across all food categories) carrying the claim so far this year. In this blog, I'll briefly describe the what, why, and where's of whole grains.

What is a whole grain? See the picture to the left from MyPyramid.gov. A whole grain contains the entire grain kernel - the bran, germ, and endosperm. Whole grains differ from refined grains that are milled, a process that removes the bran and germ. This gives grains a finer texture and improves their shelf life, but also removes fiber, iron, and many B vitamins. Thus, many refined grains are "enriched" through a process that adds B vitamins and iron back in.

Why should I eat whole grains? All three parts of the grain kernel contain important nutrients. Even though enriched refined grains have some nutrients added back in, whole grains provide more protein, fiber, and other important vitamins and minerals. Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases like type 2 diabetes, heart disease, and overweight/obesity. Thus, major health organizations recommend eating 3 or more ounces of whole grains per day or that half of all daily grains be whole grains. 

Where can I find whole grains? In almost every aisle of the grocery store and many restaurants. There are a couple of places you can look for information on whether a grain is whole. First, if the food is packaged, look at the ingredient list. The word "whole" (such as "whole wheat" or "whole oats") should be the first ingredient listed. Second, many food companies are now members of the Whole Grain Council and stamp their products as either Good Sources of whole grains (at least 8 grams of whole grain ingredients) or Excellent Sources of whole grains (16 grams or more of whole grain ingredients). Third, if you eat away from often, visit the Whole Grain Council's Restaurant and Food Service Lists to find out which menu choices are whole grains. Beware of front-of-the package messages claiming "made with whole grains," "multigrain," or "high in fiber." These messages don't guarantee a whole grain product and often have little or no whole grains. 

Which of the following whole grains have you tried?

Amaranth, Barley (lightly pearled), Brown and Colored Rice, Buckwheat, Bulgur, Corn and Whole Cornmeal, Emmer, Farro, Grano (lightly pearled wheat), Kamut® grain, Millet, Oatmeal and Whole Oats, Popcorn, Quinoa, Sorghum, Spelt, Triticale, Whole Rye, Whole or Cracked Wheat, Wheat Berries, and Wild Rice.